Mobility: Thoracic Spine Openers Midline/Stability: 3 sets 1- Copenhagen Plank x 30sec each side 2- Paloff Press x 12 each side 3- Donkey Kicks x 8-10 reps 4- Weighted Deadbug x 10 reps Conditioning: As Many Rounds and Reps as possible in 16min of: 400m Run/Row/Ski 10 Ball Slams 10 Deck Squats with ball 10...Read More

Barbell Warm-up Olympic Lifting: Every 2min x 10min Power Clean + Hang Clean + Front Squat + Jerk Conditioning: 50 Double-unders 15 Deadlifts 15 Lateral Burpees Over the Barbell 50 Wall Balls 20/14 to 10ft 15 Lateral Burpees Over the Barbell 15 Deadlifts 50 Double-unders Rx 185/135 Rx+ 275/185Read More

Warm-up: 200m Run then 3rds of: 8 High Box Step-ups (glutes) 20sec Plank on Rings 8 Single Arm Dumbbell Overhead Walking Lunges Strength: 3 sets 1a) Bulgarian Split Squats with a pause x 10 reps each leg Rest 30sec between legs*Pause 2″ above parallel for 2 seconds on the way up every rep. 1b) Tempo...Read More

Warm-up Strength: Back Squat- Take 20min to find new 1RM Rest 2-3 minutes Suggested loadingSet 1 – 5 x 65-70%Set 2 – 3 x 75-80%Set 3 – 1 x 85-90%Set 4 – 1 x 90-95%Sets 5-8 – Find new 1RM Conditioning: Every Minute on the Minute x 16min 1- Wall Walks x 1-3 reps +...Read More

Warm-up Strength: Take 15min to build to a 1RM Split Jerk Conditioning: As Many Rounds and Reps as Possible in 12min of: 1000/800m Row Buy-In Then, 8 Toes to Bar 16 Single Arm Alternating Dumbbell Snatches Rx 35/25 Rx+ 50/35 24 Double-undersRead More

Mobility: Shoulders/Lats Skill: Pull-ups Conditioning: Consider doing this as a nasal breathing session As Many Rounds and Reps as Possible in 18min of: 400m Run/Row/Ski 20 Single Arm Alternating Russian Kettlebell Swings 100ft Suitcase Carry each arm 20 Goblet Squat with kettlebell 20 Straight Leg Raises anchored to kettlebellRead More

Barbell Warm-up Olympic Lifting: Take 20min to build to a 1RM Clean Conditioning: As Many Reps as Possible in 9min of: 30 Lateral Burpees Over the Barbell 60 Hang Power Clean & Jerks 75/55 Max Box Jump Overs 24/20 Finish: Spend 5min on your core. Hollow holds, hollow rocks, planks, side planks, v-ups, tuck-ups, L-sits,...Read More

Warm-up: 200m Run then 3rds of: 6 Alternating Curtsy Squats 6 Med Ball Clean with slam ball 20sec Supinated Grip Chin Over Bar Hold (stay in hollow body position) Strength: 4 sets   1a) Front Rack Dumbbell Bulgarian Split Squats x 6 each leg @3111 Rest 45sec between legs  1b) Single Arm Dumbbell or Kettlebell...Read More

Warm-up Strength: Back Squat Every 2:00 x 8min (4 sets) Set 1 – 5 x 65%Set 2 – 4 x 70%Set 3 – 3 x 75%Set 4 – 2 x 85% Conditioning: 2-person team (since it’s Valentine’s Day) 30min Time Cap “Kelen” (Karen + Helen) Split reps evenly. Partition in any fashion. One person working...Read More